Add a healthy dose of omega-3 and omega-6 fatty acids a veggie omelet by adding hemp seeds, chia seeds or flax seeds to your eggs prior to cooking. Omega fatty acids are heart- and brain-healthy monounsaturated fats, which are essential to maintaining a balanced diet. Adding avocado will also infuse your breakfast with omega-3 and omega-6 fatty acids, and for an even higher dose, consider using omega-3 eggs. (This recipe serves two.)
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Things You’ll Need
2 tablespoons olive oil
8 ounces mushrooms, sliced
1/2 red onion, sliced
4 cups baby spinach
1/4 teaspoon sea salt, to taste
2 tablespoons unsalted butter
4 to 6 eggs
2 tablespoons hemp seeds
Step 1: Saute the Vegetables
Add 2 tablespoons of oil to a skillet, and heat over medium-high. Add the onion and mushrooms to saute, stirring occasionally until the mushrooms have browned and the onion is translucent, about 5 to 8 minutes. Add the baby spinach and cook until wilted, about 3 minutes. Add the salt, and then set these aside until ready to use.
Step 2: Beat the Eggs
Add 2 to 3 eggs to a small blender with one tablespoon of hemp seeds.
Use 2 eggs for a small 5-inch omelet or 3 eggs for a large 8-inch omelet.
Blend the eggs and seeds until very well combined.
Step 3: Heat Butter in a Skillet
Add one tablespoon of butter to a skillet. Heat to medium-high, and spread the butter over the full surface of the skillet.
Step 4: Cook the Eggs
Pour the beaten egg and hemp seed mixture into the hot skillet. Allow it to cook until the sides firm up and the center has set, about 3 to 5 minutes.
Let the eggs cook until the sides are firm.Julia Mueller
Step 5: Add the Filling
Add half of your sauteed vegetables to one side of the omelet. Use a spatula to fold the omelet in half.
Add omelet fillings.Julia Mueller
Serve with hot sauce or salsa. You also can sprinkle crumbled feta cheese inside the omelet or instead add jack or cheddar cheese for a gooey omelet. Serve with sliced avocado and fresh spinach on the side. Repeat the process for a second omelet.
To speed up the omelet-making process, add all of the eggs to a blender with 2 tablespoons of hemp seeds. Use half of the egg mixture for each omelet.
Use a small skillet if making a 2-egg omelet, and use a medium-sized skillet if making a 3-egg omelet.
You can replace the hemp seeds with chia seeds or ground flax seeds. Note that hemp seeds contain a higher concentration of omega-3 and omega-6 fatty acids than both chia and flax seeds.